Primary muscles: Core
Secondary muscles: Glutes, hamstrings, quads, hips, shoulders, arms
Equipment: No equipment
Plank Bird Dog Instructions
1. Start in a plank position with your body in a straight line, your wrists under your shoulders, and your feet shoulder-width apart.
2. Extend one leg and the opposite arm at the same time.
3. Pause for 3 to 5 seconds, return to the starting position, and switch sides.
4. Continue alternating sides until the set is complete.
Proper Form And Breathing Pattern
Keep your spine, head, and neck neutral and aligned, and tighten your core and your glutes. Breathe in as you extend one leg and the opposite arm and maintain your back flat and your hips level.
From the Shop
The plank bird dog is a full body exercise that tightens your core and strengthens your glutes, hamstrings, quads, hips, shoulders, and arms. This exercise helps prevent lower back pain and improves your posture and balance.
Plank Bird Dog Demonstration
Sets And Reps
Practice doing regular planks and bird dogs first. Once you’re comfortable with your form, add 2 or 3, 30-second to 1-minute sets of the plank bird dog exercise to your core or full body workouts.
To calculate the number of calories burned doing the plank bird dog, enter your weight and the duration of the exercise:
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Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
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